Instinct Fitness Willis Street, Instinct Fitness – CrossFit Thorndon – WODFIT
Gymnastics
Handstand/Handstand Push Up
Warm Up
3 Rounds for Time:
20sec Handstand Hold
10sec Headstand Hold, tuck
10sec Headstand Hold, full extension
5 Hollow Rocks
Metcon
Metcon (AMRAP – Rounds)
EMOM 24mins (8 Rounds)
1: 10 Goblet Reverse Lunges 24/16kg
2: 10 Handstand Push Ups
3: 10 Burpees + 20 Double Unders
Scaling:
1: *Decrease KB weight
2: *Handstand Shoulder Taps or Hold
3: Decrease burpees, stick with double under attempts